3/26 Aerobic + Intervals training 60mins

10 minutes - Warm up (increasing intensity)
30minutes- areobic 150HR
5 x (1min max HR)
10 minutes cool down



3/26 Aerobic + Intervals training 60min
TRAINER:TACX Satori level 4
BIKE:BMC ProMachine WITH POWERTAP
Duration:01:01:03
Max/Avg Heart Rate:180/143BPM
Avg candance :85RPM
Avg power: 456/169 Watt
RPE :60mins 重要之耐力恢復及速度強化訓練

比賽前的練習，工作多了些，好多天沒有利用訓練台來調整騎車的姿勢，今天重點放在腰部的柔軟度。今天做了五趟1min 的間歇，強化比賽當天突破及追擊的能力。1min 儘可能維持300w 的power。